Neck flexion with hand resistance

3 × 10-12  ·  Equipment: No equipment, Mat

Muscle groups: Neck

How to do neck flexion with hand resistance

1. Lie on your back with knees bent and head resting on the floor.
2. Place the palm of one hand on your forehead.
3. Lift your head trying to bring your chin toward your chest while the hand resists the movement at 30-50% of your strength.
4. Rise for 2 seconds, hold 1 second at the top and lower for 3 seconds until your head rests.
5. Keep the chin slightly active (no exaggerated double chin) and breathe steadily.

Mistakes to avoid

• Don't pull your head with the hand: the hand only RESISTS, it never yanks the neck.
• Don't move the head with jerks or swinging; the movement must be slow and controlled.
• Stop immediately and rest if you feel pain, dizziness or tingling.
• Skip this exercise if you are recovering from a neck injury without professional advice.

Progression

• Start with 2 sets of 10 reps with almost no hand resistance.
• Increase hand resistance to 50% when you can do 3x12 comfortably.
• Add a fourth set before considering any load.
• Also train extension and lateral tilts to keep neck muscles balanced.